Yoga Journal USA – June 2017

(Barré) #1

Janu Sirsasana Head-of-the-Knee Pose


Benefits
Opens your hamstrings; creates mobility in your spine; brings flexibility
to your hips, groins, and knees; allows your breath to quiet

Instruction
Sit in Dandasana. Place your right hand inside your right knee, bending it
out to the side. Bring your right heel to its own groin and tuck your toes
under your extended (left) leg. Inhale and extend your arms up; exhale and
bend forward to clasp either side of your foot, or use a belt. Lift your abdo-
men and chest; exhale to bend your elbows out to the sides. Descend first
your abdomen, then chest, then forehead onto your left leg. If you are able,
clasp your left wrist with your right hand. Stay here for 30 seconds to
a minute. Return to Dandasana, and repeat on the other side.

Ardha Baddha Padma Paschimottanasana
Half Bound Lotus Seated Forward Bend

Benefits
Creates flexibility in your spine, hips, groins, and knees; quiets your
mind; encourages circulation to your abdominal area

Instruction
Sit in Dandasana. Place your right hand inside your right knee, bending
it out to the side. Lean forward and place your right foot at your left hip
crease in Ardha Padmasana. Inhale and extend your arms up; exhale and
bend forward. Hold onto either side of your left foot, or use a belt. Bring
your abdomen over your heel, and bring your chest and head forward
onto your leg. If possible, clasp your left wrist with your right hand. Stay for
30 seconds to a minute. Return to Dandasana and repeat on the other side.

YOGAPEDIA


practice well


58


june 2017

yogajournal.com

Bharadvajasana II
modifi cations, page 54 Tolasana prep

Tolasana,
pages 6o–61

Bharadvajasana II,
page 53

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